Protein Sources

In our FWK member’s portal I remind my members to consume protein 30-60 minutes after their workout. Today I want to briefly explain why protein consumption in that window is recommended, and protein options outside of protein shakes. I usually just consume whey protein because it is easy and fast digesting, but I know not everyone likes protein powder and some people have medical reasons to not consume it!

After a tough workout, whether it is strict lifting, or high intensity intervals with heavy weights, like our FWK workouts, protein is important for rebuilding your muscles. When you workout, you cause microscopic tears in your muscles. This is normal and all part of the building process. Your strength does not come from the workout itself, but from what you do afterward. Protein and sleep help your muscles repair and become stronger.

unnamedThe first 30 or so minutes after your workout, your central nervous system is pretty amped up. You want to give it time to drop back down to homeostasis. Typically, anything consumed RIGHT after your workout will flush out because of your heightened CNS. For that reason, I typically recommend waiting about 30 minutes. After 60 minutes, your muscle begins to be used as fuel for your body, and we definitely do not want that! You are working hard for that muscle, so it is important that you nourish and repair it. For these reasons, I get my protein in 30-60 minutes after my workout.

As I mentioned, I usually just have a protein shake because whey protein is fast digesting, and because using a mixer with protein is just easy and fast; however, I know many people just really don’t like protein powder. That’s fine, you can still get in your protein! I also know there are some people who are recommended to avoid protein powder for medical reasons. That’s fine too! Here are some meat and non-meat sources of protein that you can consume 30-60 minutes after your workout to help repair your muscles.

As reference, most protein powders yield 17-25g protein per serving.

  • 100 grams (3.5 oz) chicken breast = 31g protein
  • 100 grams (3.5 oz) steak = 25g protein
  • 100 grams (3.5oz) ground turkey = 27g protein
  • 3 oz ground bison = 22g protein
  • 100 g (3.5 oz) grass-fed ground beef = 19g protein


  • 1 cup egg whites = 26g protein
  • 2 large eggs = 12 g protein
  • 225g Greek Yogurt = 23 g protein (Chobani Plain, Non-Fat)


  • 1 Cup boiled black beans = 15g protein
  • 1 Cup boiled lentils = 18g protein
  • 1 Cup (250g) tofu = 20g protein


  • 3 oz Atlantic salmon = 17g protein
  • 100 grams (3.5 oz) yellowfin Tuna = 24 g protein
  • 4 oz canned tuna = 26g protein
  • 100 grams tilapia (3.5 oz) = 26g

These will vary slightly depending on brand, and do not account for any carbs or fats. If you are trying to stay away from protein powder, but want to help rebuild your muscle after your workout (this is so important for increasing your metabolic potential!) than try some of these protein sources instead!

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